Welcome to this meditation,
Switching off,
A transition into rest.
You might be lying down,
Sitting or standing.
You might be still or moving around.
As long as you are comfortable and safe,
You are perfect.
So first of all,
Just bringing your awareness into the touch points between you and the earth beneath you.
Arriving in this moment.
And grounding down through these touch points.
And then we'll take a moment to activate some of our hip and leg muscles.
If it feels more suitable for you to imagine this,
Rather than to physically do it,
That is absolutely fine.
On your inhale,
You're going to squeeze the muscles of your feet,
Your legs,
Your hips,
Your pelvis,
Your glutes.
And on the exhale,
You can release those muscles,
Either doing this for real or imagining it.
Inhaling to activate,
To squeeze those muscles of the feet,
The legs,
The hips,
There's no way to do this wrong as long as you feel comfortable.
And with your exhale breath,
Softening all those muscles of your hips,
Your legs,
Your feet,
As much as you can.
Let's just do that a couple more times.
Deciding whether you would like to make the activation of the muscles a little stronger or maybe a little more subtle.
And then letting that practice go.
Just noticing how your feet,
Legs and hips feel.
And allowing them to soften a little bit more if that feels okay.
And now moving to the upper body.
Same idea.
Either for real or imagining on your inhale activating the muscles of your tummy,
Your back,
Your hands,
Arms,
Shoulders and maybe even the neck,
The head and the face.
And exhaling to soften all of those activated muscles as much as you can.
Let that tension go.
Repeating that a couple more times.
Inhaling to activate.
All of the muscles of the upper body.
And when you're ready,
Exhaling to soften those muscles that were working quite hard.
One more round in your own time.
And then letting go of that practice and noticing how you feel.
Making sure that your body feels safe and comfortable.
And then turning your attention to your breath.
And we'll focus the attention on the exhale breaths And it might be that you soften any last bits of tension with your exhale.
Or if it feels okay for you.
Perhaps making your exhale breath slightly longer than your inhale.
So if your inhale was to your count of four,
Your exhale could be to your count of five or six.
Making sure that this is well within your comfort zone.
There's no stress,
No strain at all coming from the breath.
And then adding on a mantra.
Something really concrete to help the brain focus.
I am safe.
It's time to switch off.
On your inhale saying to yourself,
I am safe.
And on your exhale saying to yourself,
It's time to switch off.
I am safe.
It's time to switch off.
And then letting all of that go.
And bringing your awareness back to those touch points between you and the earth beneath you.
Maybe intuitively moving your body in a way that feels wonderful.
And perhaps letting a little smile move across your face.
I really hope that that has helped you transition into rest.
And now it's time to switch off.
